i run about 2 miles every other day. i would like help on my plan or have a new one created. i want to build muscle and become leaner. Anything helps, thanks guys.

FitnessFreek

12-18-2012 02:44 PM

What exercises do you do on those days? You need to be more in depth if you want some help. First thing is that you probably aren't going to build muscle at the same time as getting lean. You can get lean and then build muscle or the other way around but doing both at the same time is contradictory and hinders your results. Also, that is a lot of cardio if you are looking to build muscle.

i can only do pulls ups on the machine. lol
but this is my routine i have been doing it for about 1 month and a half now, seeing some results.

do you think i run too much? i try to run before or after every workout, what do you suggest i do?

Thanks.

I suggest you check out my blog post about rep ranges for various goals at: http://milomartinovichfitness.com/th...ertrophy-more/ Your rep ranges right now are basically strength and endurance. You want to be in the hypertrophy range if you want to build muscle the quickest. Also, I agree that building before cutting down is the way to go. Running is good but doing more than 1.5 hours per week of cardio altogether can hinder muscle gain.